Cable Overhead Single Arm Triceps Extension (rope attachment)

Description

How to do Cable Overhead Single Arm Triceps Extension (rope attachment)

1. 01
   Setup

   Set the cable pulley to the lowest position. Stand facing away from the cable machine, holding a single rope handle with one hand.

2. 02
   Setup

   Bring the handle overhead, positioning your elbow close to your ear and pointing forward, with your upper arm perpendicular to the floor and palm facing inward.

3. 03

   Keeping your upper arm stationary, extend your forearm directly overhead until your arm is fully straight, squeezing your triceps at the top. Exhale during this phase.

4. 04

   Slowly and with control, return the handle to the starting position, allowing your triceps to stretch. Inhale as you lower the weight, maintaining tension throughout the movement.

Tips

• Keep your elbow fixed in position and pointing forward throughout the entire movement to maximize triceps isolation and minimize shoulder involvement.
• Focus on a full range of motion, extending your arm completely at the top and allowing a deep stretch at the bottom without letting the weight stack touch.
• Engage your core slightly to prevent arching your lower back, maintaining a stable torso while performing the extension.
• Imagine "pulling" the rope apart slightly at the top of the extension to further activate the medial and lateral heads of the triceps.

Common mistakes

• Flaring the elbow out reduces triceps activation; keep your elbow tucked in close to your head and pointing forward to ensure the triceps are the primary muscle working.
• Using momentum or swinging the arm reduces muscle tension; control the movement by using a lighter weight and focusing on a slow, deliberate extension and controlled return.
• Not fully extending the arm limits triceps contraction; ensure a complete lockout at the top of the movement to achieve peak contraction of the triceps.